Written by Judith Lynn - Paediatric Nutritionist.

 Next LIVE Fussy Eating Masterclass on Saturday 15th June @ 10.30am. Join the waiting list to be notified when the checkout goes live and to secure you space. Join here

Ingredients – makes 6 muffins

4 eggs

2 scallions (spring onions - optional) – chopped finely

1 tomato – chopped finely - optional

Handful of spinach

40g of Hard cheese eg cheddar Splash of milk

Optional ingredients – fresh herbs such as chives, parsley, oregano, basil, thyme etc Paprika. bacon, chicken, sausage etc.

Method

1. Preheat the oven to 200oC. And grease your muffin tin with a little oil or butter.

2. Finely chop the scallions and tomato and roughly chop the spinach.

3. Place the eggs in a large bowl and whisk together adding in the milk, salt and pepper.

4. Grate cheese. 5. Add the scallion, tomato, spinach and half the cheese to the egg mixture and mix together. 6. Ladle in the omelette mixture into the muffin tin until nearly the top. Sprinkle over the remaining cheese and some paprika.

7. Bake in the oven for 15-20 mins until golden.

8. These can be kept in the fridge and are great for lunch boxes and snacks.

This recipe not only caters to the taste preferences of those with selective eating habits but also packs a nutritious punch, making it a perfect addition to breakfasts, snacks, and lunch boxes.

Key Benefits for Fussy Eaters:

Extra Protein and Iron:

These muffins incorporate cheese and eggs, both excellent sources of high-quality protein, which is essential for growth, muscle repair, and overall health. Iron, found in eggs and fortified flours, is crucial for blood health and energy levels. Integrating these into a muffin recipe ensures that even the most selective eaters can get their necessary intake of these vital nutrients without compromising on taste.

Great Way to Get Some Extra Vegetables:

Vegetables can be a tough sell for fussy eaters. By incorporating finely grated or pureed vegetables such as carrots, zucchini, or spinach into the muffin mix, children and adults alike can consume a good portion of their daily vegetable intake without even realizing it. The natural sweetness of some vegetables, like carrots, also adds a subtle flavour that complements the savoury notes of the cheese.

Perfect Texture:

The texture of the muffins is soft and moist, which is often more acceptable to fussy eaters who might be sensitive to textures. This makes the muffins not only delicious but also easy to eat, encouraging even the most reluctant eater to try them.

Versatility for Meals:

These muffins are not just limited to one part of the day. Their savoury flavour profile makes them an excellent choice for breakfast, offering a nutritious start to the day. They're also ideal for snacks, providing a much-needed energy boost without resorting to high-sugar alternatives. For lunch boxes, they're a convenient and mess-free option that stays fresh and appetizing until mealtime.

Tips for Making Them Even More Appealing

1.Involve Picky Eaters in the Cooking Process:

Allowing children to help with the preparation can increase their interest in eating the muffins. Selecting which vegetables to include can give them a sense of control and curiosity about the finished product.

2. Use Fun Muffin Liners:

Bright and colourful muffin liners or ones with characters can make these muffins more visually appealing to children.

3. Offer Them with Dips:

Serving these muffins with a side of yogurt or a mild salsa can make them more interesting and may encourage trying new flavours.

4. Experiment with Cheeses:

Using different types of cheese, such as cheddar, mozzarella, or parmesan, can vary the flavour profile and keep the recipe exciting.

In summary, Omelette Muffins are an excellent recipe choice for fussy eaters. They cleverly disguise the taste and texture of vegetables, provide essential nutrients like protein and iron, and offer a versatile meal option for any time of the day. By making small adjustments to cater to individual tastes, this recipe can become a staple for anyone looking to enrich their diet or sneak more nutrients into their meals.